T Nation

Sftwrngnr's Training Log


#1

I’m Dan (sftwrngnr). I’m 51, and I’ve decided to get back into powerlifting. I am planning doing a modified Westside routine. Monday 5/1 will be ME squat and deadlift. I am going to be training for an August meet. It’s been quite some time (>30 yrs) since I’ve lifted in a full meet. My goal for this first meet is to just get some numbers recorded and see what I can do. I need to drop a good chunk of weight between now and August, so this should be fun!


#2

Do you know what ME lift you’re going to do tomorrow, or will you wait until breakfast to pick?


#3

I am actually going to do ME for both dead lift and squat to establish a baseline, accessory work will be for squats, although I need to build some boxes for box squats, as well as terrify my fellow gym patrons by bringing in some chains.


#4

4/30
Current Weight 269 lbs
Goal Weight: 220 lbs (100 Kg)

Obvious question: Does morning ummm… that… count as a warm up?

Workout: (1 Hr):
Cardio (Elliptical) 15 mins, 10 mins at 135 hr
Plyometrics:
Bench throws (on Smith machine):
50 X 10
60 X 10
70 X 10

Arm extended dumbbell drop and catch
10 X 10
10 X 10
10 X 10

[Need to find more plyometrics… I have jump stretch bands… somewhere]

Just for the hell of it:
Bent dumb bell row:
50 X 10
90 X 5
110 X 5

Barbell Curls:
60 X 10
70 X 10
80 X 10

Barbell bent rows:
135 X 10
185 X 10
225 X 10
275 X 10
315 X 3 (Shocked the youngsters with that. LOL). [WTF Old dude with a mohawk… go home and take your Geritol]

Diet (always the worst part for me, but I’m gonna log it so I can improve it):
Pre-workout shake
Post workout protein shake with berries and 1% milk

Breakfast:
4 Egg whites pan fried in butter
1 can tuna fish on whole wheat bread

Snack:
Protein Shake

Lunch
Chicken breast sandwich on whole wheat.

Dinner – FAIL!
Carl’s JR. 1/2 lb Jalapeno burger
Crisscut fries


#5

5/1
Current Weight: 268 lbs
Goal Weight: 220 lbs (100 Kg)

Arrgh! Got started late, so no breakfast… forgot lunch and snack. Life… is just fantastic. Will salvage lunch with salad. Happen to have a pouch of tuna that I’ll add to my exciting salad. Clearly need to make oats or something in the morning, or make breakfast the night before. I’ll update this to reflect tonight’s ME Deadlift and Squat.

Dinner:
Balsamic whiskey garlic lemon honey glazed chicken
Asparagus spears
For the record, dinner was awesome! Going to the gym in about an hour.

Got to the gym late… will probably only have time for deads. 5, 3, 3, 1, 1 progression.
135x5
225x3
315x3
405x1 … fml getting old sucks. That was slooow.
455x LAHOOOOSER! I got it started, and… no. Sticking point: 3" off the ground.
495 - ummm no. Alrightie then. There is 20 minutes or so left, why not embarass myself accordingly and do squats.

Or not… by the time I got everything unracked and set up for squats, there is 10 minutes left. Not enough time left.

Disappointed, but hey. Its a start.


#6

5/2
Current Weight: 266.2
Goal Weight: 220 lbs (100 Kg)

ME Bench today… which is gonna suck, but one cannot improve if one does not keep score.

Breakfast: MetRx meal replacement bar (bad choice, but it’s what I’ve got).
Snack: None
Lunch: Chef salad with added Tuna.
Snack: MetRx meal replacement bar
Dinner: Salad with goat cheese, kale and chicken.

Leaving for the gym in a few minutes… Definitely have to make a new lifting mix.

Well, bench was truly pathetic. Distal repair from ages ago for the win.
Bench:
95x5
135x3
155x3
175x1
195x1
No spotter, so didn’t attempt 225

Military press: Fail

Incline barbell press:
45x5
95x3
135x3
155x1
And… I am out of time.

Clearly going to work on bench!


#7

Goals:
First meet:
Deadlift: 550
Squat:525
Bench: 300

Second meet:
Deadlift: 600
Squat:575
Bench: 325

@220 lbs, Masters II.


#8

Not trying to be rude here, but no wonder your bench didn’t go as planned
Have you considered prepping your meals in advance?


#9

Feedback is always welcome! Yes, I will be planning my meals better going forward. My right shoulder causes me a decent amount of pain with bench, but I suspect it is more psychosomatic than anything. I’ll work on it.

I appreciate you taking the time to comnent.


#10

Try doing over and backs with a broomstick every day (not on the day before a upper body push session) for 50 reps. (Preferably do these after you have trained if it’s not a rest day)

When you start the movement (the broomstick is in front of you) breathe in deeply

Keep you chest high, arms straight and shoulders down and back (take a wider grip if any of these are hard to do)

Go slowly and if it hurts to go full range of motion, don’t do it right off the bat, instead, work your way there by performing smaller motions first.

In addition to doing this I would suggest you add some rear delt work, and maybe some overhead work if your program allows.

You could also try using false grip or fat gripz on the bench.

Always happy to help


#11

Awesome suggestions! Thank you!


#12

You’re welcome


#13

5/3
Current weight: 265.8
Goal weight: 220
Total weight lost this week: 3.2 lbs

Beach muscle (lol). Arms, abs and cardio. Why? Why not!

Breakfast: oatmeal with flaxseeds.
Snack: None
Lunch: Salad with vinaigrette dressing, tuna
Snack: Protein shake
Chicken tacos with whole wheat tortillas

Heading to the gym now for cardio, arms and abs.

Curls:
70x10
80x10
90x10
100x10

Hang cleans:
135x5
175x5
225x5
245x3
275x3 didn’t fully rack it at my chest…
And some kid says to me “That’s a lot of weight Grandpa.” Ouch!

Bent rows:
135x10
225x10
245x5
315x3 partial

Edit Forgot dumbbell lateral raises
55x10
60x10
65x10 right shoulder was hurting some here

For the record, I have no grandchildren.


#14

5/4
Weight: 267.2
Goal Weight: 220
Lbs lost this week: 1.8

Dynamic effort legs.

Breakfast:
Oatmeal
Protein shake
Snack
Cliff bar
Tuna fish
Lunch
Chef salad
Tuna fish
Snack
Cliff bar
Dinner
Halibut
Broccoli
White rice

Planned workout:
Cardio
Jump Squats
Speed deadlifts
Good mornings
Rack pulls
Weighted hyperextensions
Barbell lunges
Russian twists
Decline crunches

Focus today is on increasing volume and intensity.

Jump squats
135x5
155x5
175x5
225x5
275x5

Speed Dradlifts
135x10
155x10
175x10
225x10
275x10
315x5

**Rack Pulls, lowest pin **
135x10
225x10
315x10
405x10


#15

5/5
Current weight: 264.0
Goal weight: 220.0
Weight lost this week: 5.0

I am quite pleased with my weight loss. Still need to ramp up the volume. Intensity is there.

Dynamic Effort Chest

Meals
Breakfast:
Oatmeal
Snack:
Clif bar
Lunch:
2 4 oz halibut portions
Salad
Snack
Cliff bar
Dinner
In n out double double
Fries

Workout
Bench throws (Didn’t use Smith Machine)
65x10
85x10
135x5

Left my notebook at the gym


#16

5/6
Current Weight: 262.6
Goal weight: 220
Total weight lost this week: 6.4 lbs

Beach muscle and cardio


#17

Bench throws???


#18

Go to 0:45 for demonstration of the movement


#19

Lmao dunno if my gym would appreciate that!


#20

There should be a sign on the wall: “Please don’t throw the weights (or the benches)”